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We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

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MON-FITNESS

Front Squat 3-3-3-3-3 ***last time for 3's, so get after it***

+

"Toretto"

For Time:

20-15-10-5

Thrusters s(95/65) f(75/55)

***Run a 200m after each set, and the workout ends with a 200m run***

more
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MON-SPORT

Front Squat 3-3-3-3-3 ***last time for 3's, so get after it***

+

"Toretto"

For Time:

20-15-10-5

Thrusters s(95/65) f(75/55)

***Run a 200m after each set, and the workout ends with a 200m run***

more

TUESDAY WOD

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TUES-FITNESS

"Neverending Story"

7 Sets - 2 Min AMRAP

Row 20/15 Cals

Max Burpee Pullups in time remaining s(burpee bar muscle ups)

*rest 2 mins b/t rounds*

more
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TUES-SPORT

"Neverending Story"

7 Sets - 2 Min AMRAP

Row 20/15 Cals

Max Burpee Pullups in time remaining s(burpee bar muscle ups)

*rest 2 mins b/t rounds*

more

WEDNESDAY WOD

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WED-FITNESS

"Weightlifting Wednesday"

Every 3 Minutes for 6 Sets

Power Clean + Hang Squat Clean + Push Jerk +

Power Clean + Hang Squat Clean + Split Jerk

***All one big complex***

+

"Washboard Wednesday"

3 Sets

:45 V-Ups

:15 rest

:45 Deadbug Hold

:15 rest

:45 Plank Hold

:15 rest

more
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WED-SPORT

"Weightlifting Wednesday"

Every 3 Minutes for 6 Sets

Power Clean + Hang Squat Clean + Push Jerk +

Power Clean + Hang Squat Clean + Split Jerk

***All one big complex***

+

"Washboard Wednesday"

3 Sets

:45 V-Ups

:15 rest

:45 Deadbug Hold

:15 rest

:45 Plank Hold

:15 rest

more

THURSDAY WOD

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THURS-FITNESS

"12 Labours Tester #1"

2 Sets - Each for Time:

20/15 Cals Assault Bike

15 KB Swings s(2/1.5pd)

30 Wall Balls s(30/20) f(20/14)

15 Burpees

20/15 Cal Assault Bike

rest 7-10 mins between sets

more
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THURS-SPORT

"12 Labours Tester #1"

2 Sets - Each for Time:

20/15 Cals Assault Bike

15 KB Swings s(2/1.5pd)

30 Wall Balls s(30/20) f(20/14)

15 Burpees

20/15 Cal Assault Bike

rest 7-10 mins between sets

more

FRIDAY WOD

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FRI-FITNESS

"Milk Was a Bad Choice"

3 round for Time:

Row 1000m

100 Double Unders f(50)

800m Run

more
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FRI-SPORT

"Milk Was a Bad Choice"

3 rounds for Time:

Row 1000m

100 Double Unders f(50)

800m Run

more

SATURDAY WOD

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SAT-FITNESS

"Fruity Pebbles"

20 Min Partner AMRAP

10 D-Ball Over the Shoulder s(100/70) f(70/50)

15 Burpee Box Jump Overs s(30/20) f(24/20)

30/20 Cal Assault Bike

more
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SAT-SPORT

"Fruity Pebbles"

20 Min Partner AMRAP

10 D-Ball Over the Shoulder s(100/70) f(70/50)

15 Burpee Box Jump Overs s(30/20) f(24/20)

30/20 Cal Assault Bike

more